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Gisteren maakte ik deze chocoladeshake 😃 hij was wel lekker maar nog niet volledig op punt. Ik had er trouwens ook veeel te veel olie ingedaan terwijl ik er eigenlijk al liefst geen indoe 🤔 oepsieee 😆 
Zoals jullie waarschijnlijk wel al weten had ik een paar moeilijke dagen en was mijn eten niet zo gezond. Daardoor heb ik maar de helft van mijn gewicht dat ik wou afvallen in de vier weken na Thailand bereikt maaar ik vind dat niet zo erg. Ik ben niet achteruitgegaan maar vooruit en progress is progress toch? Vandaag is een nieuwe week én ik ga iets nieuws proberen met mijn macro's de komende vier weken! Wish me luck ✌ 
fijne start van de week allemaal 💕
Gisteren maakte ik deze chocoladeshake 😃 hij was wel lekker maar nog niet volledig op punt. Ik had er trouwens ook veeel te veel olie ingedaan terwijl ik er eigenlijk al liefst geen indoe 🤔 oepsieee 😆 Zoals jullie waarschijnlijk wel al weten had ik een paar moeilijke dagen en was mijn eten niet zo gezond. Daardoor heb ik maar de helft van mijn gewicht dat ik wou afvallen in de vier weken na Thailand bereikt maaar ik vind dat niet zo erg. Ik ben niet achteruitgegaan maar vooruit en progress is progress toch? Vandaag is een nieuwe week én ik ga iets nieuws proberen met mijn macro's de komende vier weken! Wish me luck ✌ fijne start van de week allemaal 💕
'DO YOUR BEST... OR DO MORE?'
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Science suggests that when people are asked to 'do their best', they dont do it. They do well, but not their 'best'. But, if there is a bigger goal set, bigger than just 'the best', the best sure does come out of people.
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To get the best out of yourself, set yourself a big goal. A stretching but not impossible goal. Don't just wake up this morning saying 'today I'll do my best'. Wake up and say 'today I'll bodyweight squat' or 'this week I'll treat myself to something that I deserve' or ''this week I'll train 4 times instead of once' or 'next year I'll lose 5kg / gain 5kg / win a trophy'. GOAL SET. Something hard, but not impossible. For this, you have to be honest with yourself. If you want to do your best, saying you'll 'do your best' is NOT enough.🙏🏽
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Emiliabikini@gmail.com
www.emilia.fitness 
Link in my bio @emiliathompsonphd
EmiliaJL87 for 40% off at www.ONacademy.co.uk
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#mondaymotivation #selflove #mindset #strengthfeed #optimumnutrition #transformation  #compprep #teamON #pca #bodypower #pcaarmy #mindmusclemacro  #transformation #ukaesthetics #strongnotskinny  #girlswithmuscle #shelifts #bodybuilding #bikini #bikiniathlete #fitspo  #fitness #health #gym #girlswithmuscle #shredz #glutes  #chicksthatlift #workout #shesquats #iifym
'DO YOUR BEST... OR DO MORE?' - Science suggests that when people are asked to 'do their best', they dont do it. They do well, but not their 'best'. But, if there is a bigger goal set, bigger than just 'the best', the best sure does come out of people. - To get the best out of yourself, set yourself a big goal. A stretching but not impossible goal. Don't just wake up this morning saying 'today I'll do my best'. Wake up and say 'today I'll bodyweight squat' or 'this week I'll treat myself to something that I deserve' or ''this week I'll train 4 times instead of once' or 'next year I'll lose 5kg / gain 5kg / win a trophy'. GOAL SET. Something hard, but not impossible. For this, you have to be honest with yourself. If you want to do your best, saying you'll 'do your best' is NOT enough.🙏🏽 - Emiliabikini@gmail.com www.emilia.fitness Link in my bio @emiliathompsonphd EmiliaJL87 for 40% off at www.ONacademy.co.uk - #mondaymotivation  #selflove  #mindset  #strengthfeed  #optimumnutrition  #transformation  #compprep  #teamON  #pca  #bodypower  #pcaarmy  #mindmusclemacro  #transformation  #ukaesthetics  #strongnotskinny  #girlswithmuscle  #shelifts  #bodybuilding  #bikini  #bikiniathlete  #fitspo  #fitness  #health  #gym  #girlswithmuscle  #shredz  #glutes  #chicksthatlift  #workout  #shesquats  #iifym 
I'm on trains and at work all day today so here's a cute pic of my yoghurt and blueberries from yesterday. Staying on track by bringing protein overnight oats with me on the train down and then having a salad for lunch. Dinner might be winging it but I'll find something semi-decent 😂  ________________________________________________________#fitness #fitfood #foodasfuel #failtoprepare #oats #iifym #inspo #motivation #startright #noexcuses #health #happiness #transformation #girlswholift #girlswithmuscle #strongwomen #fitfam #irishfitfam #irishfitness
I'm on trains and at work all day today so here's a cute pic of my yoghurt and blueberries from yesterday. Staying on track by bringing protein overnight oats with me on the train down and then having a salad for lunch. Dinner might be winging it but I'll find something semi-decent 😂 ________________________________________________________#fitness  #fitfood  #foodasfuel  #failtoprepare  #oats  #iifym  #inspo  #motivation  #startright  #noexcuses  #health  #happiness  #transformation  #girlswholift  #girlswithmuscle  #strongwomen  #fitfam  #irishfitfam  #irishfitness 
Happy Sunday everyone! I'm ecstatic because for the first in awhile, I am all caught up with video/photo editing. Aside from designing I have a few side hustles, and they keep me super busy every weekend. I love the hustle and I love being busy but between that and my full time job, ya girl needs some sleep. 😴 I just want to give you a little nudge tonight. If you want to be something or have a side hustle think about the steps that you need to do in order to do it. For me, I started falling in love with photos and video by using my iphone. I tried to take awesome photos with my phone (what I had) and then from there I saved up to buy a Canon DSLR. After that I just started taking photos/videos, shadowing @brittanynikolephoto, and asking her questions every day. Find a person that is doing what you want to do and ask them to curious coffee. Pick their brain. Find out how they are doing what they are doing. If I'm doing what you want to do DM me! I'd love to help anyone that wants to do something different. This is your nudge. Now go! 🏃🏽‍♀️💥
Happy Sunday everyone! I'm ecstatic because for the first in awhile, I am all caught up with video/photo editing. Aside from designing I have a few side hustles, and they keep me super busy every weekend. I love the hustle and I love being busy but between that and my full time job, ya girl needs some sleep. 😴 I just want to give you a little nudge tonight. If you want to be something or have a side hustle think about the steps that you need to do in order to do it. For me, I started falling in love with photos and video by using my iphone. I tried to take awesome photos with my phone (what I had) and then from there I saved up to buy a Canon DSLR. After that I just started taking photos/videos, shadowing @brittanynikolephoto, and asking her questions every day. Find a person that is doing what you want to do and ask them to curious coffee. Pick their brain. Find out how they are doing what they are doing. If I'm doing what you want to do DM me! I'd love to help anyone that wants to do something different. This is your nudge. Now go! 🏃🏽‍♀️💥
>> Bad ideas make the best memories <<
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Seid gegrüsst liebe Leute 🙌
☆☆☆☆☆NEUES REZEPT☆☆☆☆☆
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Haben wir jetzt eigentlich offiziell den Herbst erreicht oder was ist da draussen los? 😅 Gestern Abend habe ich so gefroren, dass ich mich in dicker Jogginghose 👖und grossem Kapuzenpulli 👕 mitsamt Decke auf die Couch 🛋 geschmissen habe 🌬
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Ich hätte mal wieder ein veganes Kuchenrezept für euch im Angebot 🤗 Na, wer will? 😁 Ich habe mich zwar am Ende für eine Quarkfüllung entschieden 🤔 aber füllen, könnt ihr den natürlich z.B. auch mit Soyajoghurt und Früchten 🍓🍒🍑
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☆ Zutaten: 100g Dinkelmehl, 25g gem. Mandeln, 1 Pck. Puddingpulver Kakao (vegan), 6 EL Sonnenblumenöl (oder anderes Öl eurer Wahl), 150ml Reismilch (oder andere Flüssigkeit eurer Wahl), Backpulver, Vanille Flavdrops, Royal Flavour Vanille-Kaffee
☆ Rezept: alles verrühren und in eine 20er Springform geben (ich habe sie vorher eingeölt und mit Paniermehl bedeckt) und für 20 Minuten bei 200° in den Ofen. Fertig 🤗
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Für die Füllung habe ich einfach 250g Magerquark, etwas Reismilch und Royal Flavor Vanille-Kaffee genommen 👍
Einen Deckel vom Teig abschneiden, etwas Teig rauslöffeln, Quark einfüllen, Deckel wieder drauf und einen Tag im Kühlschrank ziehen lassen 🤓
Der ist wirklich suuuperlecker! 😍
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Viel Spass beim Nachmachen 🤗
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#berlin #gutenmorgen #frühstück #kuchen #vegan #eigenesrezept #selbstgemacht #lecker #yummy #fitundgesund #abnehmen #iifym #balancedeating #healthylifestyle #healthyeating #gesundleben #gesundessen #gesundeernährung #fitnessfoodies #foodlover #foodstagram #foodpics #instafoodies #instafit
>> Bad ideas make the best memories << ° Seid gegrüsst liebe Leute 🙌 ☆☆☆☆☆NEUES REZEPT☆☆☆☆☆ ° Haben wir jetzt eigentlich offiziell den Herbst erreicht oder was ist da draussen los? 😅 Gestern Abend habe ich so gefroren, dass ich mich in dicker Jogginghose 👖und grossem Kapuzenpulli 👕 mitsamt Decke auf die Couch 🛋 geschmissen habe 🌬 ° Ich hätte mal wieder ein veganes Kuchenrezept für euch im Angebot 🤗 Na, wer will? 😁 Ich habe mich zwar am Ende für eine Quarkfüllung entschieden 🤔 aber füllen, könnt ihr den natürlich z.B. auch mit Soyajoghurt und Früchten 🍓🍒🍑 ° ☆ Zutaten: 100g Dinkelmehl, 25g gem. Mandeln, 1 Pck. Puddingpulver Kakao (vegan), 6 EL Sonnenblumenöl (oder anderes Öl eurer Wahl), 150ml Reismilch (oder andere Flüssigkeit eurer Wahl), Backpulver, Vanille Flavdrops, Royal Flavour Vanille-Kaffee ☆ Rezept: alles verrühren und in eine 20er Springform geben (ich habe sie vorher eingeölt und mit Paniermehl bedeckt) und für 20 Minuten bei 200° in den Ofen. Fertig 🤗 ° Für die Füllung habe ich einfach 250g Magerquark, etwas Reismilch und Royal Flavor Vanille-Kaffee genommen 👍 Einen Deckel vom Teig abschneiden, etwas Teig rauslöffeln, Quark einfüllen, Deckel wieder drauf und einen Tag im Kühlschrank ziehen lassen 🤓 Der ist wirklich suuuperlecker! 😍 ° Viel Spass beim Nachmachen 🤗 ° #berlin  #gutenmorgen  #frühstück  #kuchen  #vegan  #eigenesrezept  #selbstgemacht  #lecker  #yummy  #fitundgesund  #abnehmen  #iifym  #balancedeating  #healthylifestyle  #healthyeating  #gesundleben  #gesundessen  #gesundeernährung  #fitnessfoodies  #foodlover  #foodstagram  #foodpics  #instafoodies  #instafit 
Maybe Monday mornings aren't that bad😏🥞🙌🏼 Pancakes make using @myproteinuk banoffee protein powder, topped with @aldiuk Protein Granola, Black Forest fruits, @sweetfreedomuk choc shot and a passion fruit👌🏼 YUM😍😋 406cals P:53 C:27 F:8
Maybe Monday mornings aren't that bad😏🥞🙌🏼 Pancakes make using @myproteinuk banoffee protein powder, topped with @aldiuk Protein Granola, Black Forest fruits, @sweetfreedomuk choc shot and a passion fruit👌🏼 YUM😍😋 406cals P:53 C:27 F:8
Hotdogs or legs?
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If you saw my story yesterday, you know about my hammy. .
Last time I had a partial tear in my biceps femoris was last year. Playing baseball. Guess what happened this weekend? You are right! But other leg this time. .
I found #bfr to be amazingly helpful in recovery. I just finished BFR goblet squats and BFR Romanian deadlifts. (Very small ROM!) .
My hamstring feels better already. Less pain more mobility. If you are suffering a tear, pull or a muscular injury, try BFR and let me know how it goes. .
Protocol is 30 reps, 15 reps, 15 reps, 15 reps; with a 30 second rest between every set. Then take the band's off.
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The brand I'm using is called 'BFR Straps' off Amazon.
Hotdogs or legs? . If you saw my story yesterday, you know about my hammy. . Last time I had a partial tear in my biceps femoris was last year. Playing baseball. Guess what happened this weekend? You are right! But other leg this time. . I found #bfr  to be amazingly helpful in recovery. I just finished BFR goblet squats and BFR Romanian deadlifts. (Very small ROM!) . My hamstring feels better already. Less pain more mobility. If you are suffering a tear, pull or a muscular injury, try BFR and let me know how it goes. . Protocol is 30 reps, 15 reps, 15 reps, 15 reps; with a 30 second rest between every set. Then take the band's off. . The brand I'm using is called 'BFR Straps' off Amazon.
Good morning 🌞!
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Wake up and SMILE 😁, positivity is a choice that becomes a lifestyle ✨🦍.
Good morning 🌞! —— Wake up and SMILE 😁, positivity is a choice that becomes a lifestyle ✨🦍.
Buongiorno 🌺 
Oggi FIT CHEESECAKE preparata utilizzando i fiocchi di avena baby gusto "Cookies 'n Cream" della @bpr_nutrition , veramente deliziosi 😍 
Buona giornata 🌺 
#iifym#diet#fit#fitness#healthyfood#gym#gymlife#workout#food#bikini#gains#eatclean#fitnessmotivation#follow#fitfam#fitlife#fitnessfreak#fitnesslover#instafit#fitnessaddict#training#muscle#flexible#flexibledieting#fitspo#fitnessgirl#breakfast#foodporn#morning#fitfood
Buongiorno 🌺 Oggi FIT CHEESECAKE preparata utilizzando i fiocchi di avena baby gusto "Cookies 'n Cream" della @bpr_nutrition , veramente deliziosi 😍 Buona giornata 🌺 #iifym #diet #fit #fitness #healthyfood #gym #gymlife #workout #food #bikini #gains #eatclean #fitnessmotivation #follow #fitfam #fitlife #fitnessfreak #fitnesslover #instafit #fitnessaddict #training #muscle #flexible #flexibledieting #fitspo #fitnessgirl #breakfast #foodporn #morning #fitfood 
When you've got 1000 calories left after a busy day. The only thing to do is to fill them with chocolate rice cakes and all the toppingssssss then stack em 😍😍 🙌🏾😜 #fitfamuk #fitlife #fitness #fitspo #gym #nutrition #eatclean #fitspo #iifym #sweettreats
Un week-end juste parfait avec des étoiles pleins et yeux et des souvenirs plein la tête ! 
Merci à vous! 🙏

PS : Si j'ai oublié de vous identifier, signalez le moi !
Un week-end juste parfait avec des étoiles pleins et yeux et des souvenirs plein la tête ! Merci à vous! 🙏 PS : Si j'ai oublié de vous identifier, signalez le moi !
Доброе утро 🌞!!!
Сегодня я к вам с рецептом простого и вкусного завтрака. На фото только та часть, которая дожила до фото.
Назову своё новое произведение творожником. Готовится как всегда, на раз-два. По вкусу напоминает сырники, немного влажные внутри и очень сытные.
На одну порцию весом 270 г нужно:
🔹творог 5% - 140 г
🔹молотые овсяные хлопья/овсяная мука - 60 г
🔹яйцо - 1 шт.
🔹йогурт 2,4% - 70 г (думаю можно попробовать с кефиром/ряженкой)
🔹подсластитель 🔹ванилин
Всё хорошенечко смешиваем и выкладываем ложкой в разогретую вафельницу (я делала с панелями для сендвичей - так проще извлекать). Тесто будет густым. Готовим около 4-5 минут.
КБЖУ указано на 100 г.
КБЖУ на всю порцию: 490/40/19/39
Вкусного завтрака и плодотворного дня 😘

За рецепт спасибо @dnevnik_aniri 
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#пп #ип #интуитивноепитание #гибкаядиета #дневникпитания 
#мирдолжензнатьчтояем #емихудею #зож #завтрак #ппзавтрак #обед #ужин #ппшка #ппеда #здоровоепитание #здороваяеда #гудбайдиета #пэпэ #ппрецепт #вафли #кабачковыевафли #мультипекарь 
#iifym #flexiblediet #dinner  #foodblog #instafood
Доброе утро 🌞!!! Сегодня я к вам с рецептом простого и вкусного завтрака. На фото только та часть, которая дожила до фото. Назову своё новое произведение творожником. Готовится как всегда, на раз-два. По вкусу напоминает сырники, немного влажные внутри и очень сытные. На одну порцию весом 270 г нужно: 🔹творог 5% - 140 г 🔹молотые овсяные хлопья/овсяная мука - 60 г 🔹яйцо - 1 шт. 🔹йогурт 2,4% - 70 г (думаю можно попробовать с кефиром/ряженкой) 🔹подсластитель 🔹ванилин Всё хорошенечко смешиваем и выкладываем ложкой в разогретую вафельницу (я делала с панелями для сендвичей - так проще извлекать). Тесто будет густым. Готовим около 4-5 минут. КБЖУ указано на 100 г. КБЖУ на всю порцию: 490/40/19/39 Вкусного завтрака и плодотворного дня 😘 За рецепт спасибо @dnevnik_aniri _____________________________ #пп  #ип  #интуитивноепитание  #гибкаядиета  #дневникпитания  #мирдолжензнатьчтояем  #емихудею  #зож  #завтрак  #ппзавтрак  #обед  #ужин  #ппшка  #ппеда  #здоровоепитание  #здороваяеда  #гудбайдиета  #пэпэ  #ппрецепт  #вафли  #кабачковыевафли  #мультипекарь  #iifym  #flexiblediet  #dinner  #foodblog  #instafood 
Wunderschönen guten Morgen ihr Lieben 😍 man merkt , dass der Herbst langsam kommt . Richtig kühl heute Früh ! Habt einen wunderbaren Tag ! #food #foodpic #foodporn #fooddiary #foodblogger #healthy #healthyfood #healthylifestyle #lifestyle #gesund #gesundessen #gesundeernährung #iifym #flexibledieting #diet #abnehmen #fitfam #fitness #fitnessblogger #fitbit #running #runtastic #lecker #yummy #shape #workout #bodybuilding  #morning #motivation
Wunderschönen guten Morgen ihr Lieben 😍 man merkt , dass der Herbst langsam kommt . Richtig kühl heute Früh ! Habt einen wunderbaren Tag ! #food  #foodpic  #foodporn  #fooddiary  #foodblogger  #healthy  #healthyfood  #healthylifestyle  #lifestyle  #gesund  #gesundessen  #gesundeernährung  #iifym  #flexibledieting  #diet  #abnehmen  #fitfam  #fitness  #fitnessblogger  #fitbit  #running  #runtastic  #lecker  #yummy  #shape  #workout  #bodybuilding  #morning  #motivation 
457lbs/297.5kg for my 3rd attempt. Really happy with how squats went today 😭 
@tytaniumfitness
457lbs/297.5kg for my 3rd attempt. Really happy with how squats went today 😭 @tytaniumfitness
YES YES YES 🙄😏 Now a days, it's seem to be cool to hate on other women or people in general because they are doing well, 😓 it seems people wants to see others be more of miserable, failure unhappy than watching them better themselves. 😳 
Quote 💁🏻 @brian_keane_fitness When others treat you or hate on you it's a projection on them. 🙌🏼👏🏼 I honestly don't get it. 😥 since when did being nice to others go out of fashion 😥 when did life become a competition. 
Girls, people in general doing well should motivate & inspire you rather than make you feel threatened. 😭 
I said to myself one day that I hope to god I don't have a daughter 😭 and if I do she is NOT going on Instagram or social media in general. 🙆🏻 as much as I LOVE Instagram for letting me reach out and help women there is so much I don't agree with and don't like. I guess there is pro's & cons to everything. 🤷🏻‍♀️ side note 📝 I'll prob let her go on as I'll probably not be able to say no. 😂🤦🏻‍♀️ Compliment & support one another because life sucks sometimes 😳💩👎🏼 and some people are doing it tough.😭 All it takes is a nice comment to make someone's day. 🙏🏼 Be a nice human 💕❤️💕 #mondaymotivation #mondayfeels #thoughts #supportthosewhosupportyou #supportyourfriends  #squats #iifym #iifymwomen #iifymgirls #fitgirls #benice #beanicehuman #perthisok #ashybines #girlgains #girlgainers #ukfitfam #fitfam #activewomen #nicehuman
YES YES YES 🙄😏 Now a days, it's seem to be cool to hate on other women or people in general because they are doing well, 😓 it seems people wants to see others be more of miserable, failure unhappy than watching them better themselves. 😳 Quote 💁🏻 @brian_keane_fitness When others treat you or hate on you it's a projection on them. 🙌🏼👏🏼 I honestly don't get it. 😥 since when did being nice to others go out of fashion 😥 when did life become a competition. Girls, people in general doing well should motivate & inspire you rather than make you feel threatened. 😭 I said to myself one day that I hope to god I don't have a daughter 😭 and if I do she is NOT going on Instagram or social media in general. 🙆🏻 as much as I LOVE Instagram for letting me reach out and help women there is so much I don't agree with and don't like. I guess there is pro's & cons to everything. 🤷🏻‍♀️ side note 📝 I'll prob let her go on as I'll probably not be able to say no. 😂🤦🏻‍♀️ Compliment & support one another because life sucks sometimes 😳💩👎🏼 and some people are doing it tough.😭 All it takes is a nice comment to make someone's day. 🙏🏼 Be a nice human 💕❤️💕 #mondaymotivation  #mondayfeels  #thoughts  #supportthosewhosupportyou  #supportyourfriends  #squats  #iifym  #iifymwomen  #iifymgirls  #fitgirls  #benice  #beanicehuman  #perthisok  #ashybines  #girlgains  #girlgainers  #ukfitfam  #fitfam  #activewomen  #nicehuman 
Cinnamon oats while the office is still asleep🦉.
Looking forward to my Monday. A lot☺️. Work, afternoon gym date👯 and more. It's gonna be good. Have a great one as well🙋🏻.
🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧.
Po dlouhé době skořicovo-rozinková, zatímco tým Sociální psychiatrie se teprve probouzí🦉.
Těším se na dnešek. Moc☺️. Práce, večer pak na rande mezi činkama👯a tak. Bude to dobrýý. Mějte taky fajn pondělí🙋🏻.
Cinnamon oats while the office is still asleep🦉. Looking forward to my Monday. A lot☺️. Work, afternoon gym date👯 and more. It's gonna be good. Have a great one as well🙋🏻. 🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧🇬🇧. Po dlouhé době skořicovo-rozinková, zatímco tým Sociální psychiatrie se teprve probouzí🦉. Těším se na dnešek. Moc☺️. Práce, večer pak na rande mezi činkama👯a tak. Bude to dobrýý. Mějte taky fajn pondělí🙋🏻.
If THIS ☝️ group of lovely ladies don't give you Monday motivation then I don't know what will 🤷🏻‍♀️😍😉 Had such a fun evening taking over @onestudioldn last night with this sassy girl band 👊 followed by delicious food at @boysnberry_london 🙌 The perfect end to last week! Now feeling ready & motivated for the week ahead 💥 #mondaymotivation #strong #squadgoals
If THIS ☝️ group of lovely ladies don't give you Monday motivation then I don't know what will 🤷🏻‍♀️😍😉 Had such a fun evening taking over @onestudioldn last night with this sassy girl band 👊 followed by delicious food at @boysnberry_london 🙌 The perfect end to last week! Now feeling ready & motivated for the week ahead 💥 #mondaymotivation  #strong  #squadgoals 
Takie uczucie po jedzeniu to tylko jeden znak - trzeba rozpocząć redukcje 😂 
#athlete #siłownia #silownia #bodybuilding #fit #fitness #food #diet #iifym #training #workout #dedication #motivation #motywacja #photography #photooftheday #me #instalike #instagood #instaphoto
I'm so excited to have a week off and I didn't think I would ever say that. I love what I do and I love training to my max but the last couple of months have been intense with work and training so a little bit of relaxation is needed. I may not be going anywhere crazy but I'm going to my favourite place in the world where I can get all the haggis I want 😂 The weather I admit is pretty shitty today but don't let that get you down this Monday! Keep working hard, keep training hard and relax if you need to. Give life you're all and be your best everyday because you're bloody awesome. I would just also like to shout out a couple people @ruth_foxy for getting her place at Cambridge football club which I know took a lot of dedication and also to @7030fitness who is literally smashing out his comps right now even after a shitty week he managed to rise above it and show the judges exactly why he deserved the biggest trophy there 🏆 Have a quality day peeps ❤️
I'm so excited to have a week off and I didn't think I would ever say that. I love what I do and I love training to my max but the last couple of months have been intense with work and training so a little bit of relaxation is needed. I may not be going anywhere crazy but I'm going to my favourite place in the world where I can get all the haggis I want 😂 The weather I admit is pretty shitty today but don't let that get you down this Monday! Keep working hard, keep training hard and relax if you need to. Give life you're all and be your best everyday because you're bloody awesome. I would just also like to shout out a couple people @ruth_foxy for getting her place at Cambridge football club which I know took a lot of dedication and also to @7030fitness who is literally smashing out his comps right now even after a shitty week he managed to rise above it and show the judges exactly why he deserved the biggest trophy there 🏆 Have a quality day peeps ❤️
The Monday work night stack 😍

Mondays are an absolute beast @spartansuppz and today has been no exception.

Starting the week off strong 💪
The Monday work night stack 😍 Mondays are an absolute beast @spartansuppz and today has been no exception. Starting the week off strong 💪
Loving these Skyr yoghurt from Aldi, full of protein 
#weightloss #weightlossjourney #iifym #lisasjourney76 #protein #proteinyoghurt #skyr
Ne demis amerikalilar; You are the ceo of your life! Yani? Yani direksiyonun basina gec, hayatina yön ver. Hayatinin tek sorumlusu sensin! 👊💪
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Online Coaching: ackafa@yahoo.com 📩
IIFYM hakkinda bilgi: ackafa.jimdo.com
Ne demis amerikalilar; You are the ceo of your life! Yani? Yani direksiyonun basina gec, hayatina yön ver. Hayatinin tek sorumlusu sensin! 👊💪 * ______________ Online Coaching: ackafa@yahoo.com 📩 IIFYM hakkinda bilgi: ackafa.jimdo.com
HIGH CARB/ REFEED DAYS
➖ ➖ ➖ ➖ ➖ ➖ ➖ ➖ ➖
Why I have them every weekend? 🤔
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▪️If weight has dropped throughout the week
▪️To fill my body back up as I flatten out very quickly because of naturally being skinny
▪️To give myself fuel going into the next week
▪️To allow for normal eating and drinking  over the weekend
▪️Because I love food 🐷
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This is what a tropical high day looks for me....
Meal 1:
- 75g oats
- 3 whole eggs & 3 egg whites
- toasted bagel and jam
Meal 2:
- chicken breast
- 360g potato
Meal 3:
- same as meal 1 + Rice Krispie squares bar
Meal 4: post workout
- 100g low fat cereal
- 40g Whey
- 2 x squares bar
Meal 5:
- 2 x burgers
- chips
Meal 6:
- 90g oats - 30g Whey
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#food #instafitness #fitstagram #fitspiration #flexibledieting #iifym #refeed #cheatmeal #fitfam #ukfitfam #dieting #diet #nutrition #lean #muscle #fitnessmotivation #gymaddict
HIGH CARB/ REFEED DAYS ➖ ➖ ➖ ➖ ➖ ➖ ➖ ➖ ➖ Why I have them every weekend? 🤔 . ▪️If weight has dropped throughout the week ▪️To fill my body back up as I flatten out very quickly because of naturally being skinny ▪️To give myself fuel going into the next week ▪️To allow for normal eating and drinking over the weekend ▪️Because I love food 🐷 . This is what a tropical high day looks for me.... Meal 1: - 75g oats - 3 whole eggs & 3 egg whites - toasted bagel and jam Meal 2: - chicken breast - 360g potato Meal 3: - same as meal 1 + Rice Krispie squares bar Meal 4: post workout - 100g low fat cereal - 40g Whey - 2 x squares bar Meal 5: - 2 x burgers - chips Meal 6: - 90g oats - 30g Whey . . #food  #instafitness  #fitstagram  #fitspiration  #flexibledieting  #iifym  #refeed  #cheatmeal  #fitfam  #ukfitfam  #dieting  #diet  #nutrition  #lean  #muscle  #fitnessmotivation  #gymaddict 
Guten Morgen ihr Mäuse! 
Zum Start in die neue Woche gibt es heute zum Frühstück Pfannenbrote mit Blaubeeren 😋 Ich hoffe ihr habt alle einen schönen Tag! 💕 #healthy #breakfast #breakie #oats #abnehmen #diät #diet #vegetarisch #veggiefood #kalorienzählen #fitfam #iifym #haferflocken #pfannenbrot #vegan #banana #blueberries #highcarb #startindentag #machdichwahr #wegmitdemspeck #abgerechnetwirdamstrand #foodoftheday #fruits #summerfood  #heuteaufmeinemteller #abnehmen2017
Guten Morgen ihr Mäuse! Zum Start in die neue Woche gibt es heute zum Frühstück Pfannenbrote mit Blaubeeren 😋 Ich hoffe ihr habt alle einen schönen Tag! 💕 #healthy  #breakfast  #breakie  #oats  #abnehmen  #diät  #diet  #vegetarisch  #veggiefood  #kalorienzählen  #fitfam  #iifym  #haferflocken  #pfannenbrot  #vegan  #banana  #blueberries  #highcarb  #startindentag  #machdichwahr  #wegmitdemspeck  #abgerechnetwirdamstrand  #foodoftheday  #fruits  #summerfood  #heuteaufmeinemteller  #abnehmen2017 
Last set 100k 5x2 
in the middle of bloat PMS
Everything blow up- can't even see the latch of my belt my boobs was in the way. And when I belt up I'm squeezed like someone try to get the last bit of toothpaste. But my Mama didn't raise a Little Bitch, so I went and finish all my planned set today🔥✌🏽 #Girlswholift #girlswhopowerlift #squat #bench #deadlift #powerlift #strong #lift #bodybuilding #gym #gymwear #fitfam #fitspo #physique #aesthetics #swole #gainz #flex #muscles #quads #quadzilla #shesquatsbro #shesquat #doyouevenlift #iifym #fatloss #hamstrings  #glutes  #inzer
Last set 100k 5x2 in the middle of bloat PMS Everything blow up- can't even see the latch of my belt my boobs was in the way. And when I belt up I'm squeezed like someone try to get the last bit of toothpaste. But my Mama didn't raise a Little Bitch, so I went and finish all my planned set today🔥✌🏽 #Girlswholift  #girlswhopowerlift  #squat  #bench  #deadlift  #powerlift  #strong  #lift  #bodybuilding  #gym  #gymwear  #fitfam  #fitspo  #physique  #aesthetics  #swole  #gainz  #flex  #muscles  #quads  #quadzilla  #shesquatsbro  #shesquat  #doyouevenlift  #iifym  #fatloss  #hamstrings  #glutes  #inzer 
You have to enjoy life and do what you love. Far too many people do what others want them to do. 
It is our last day here and I have thoroughly enjoyed myself. I have enjoyed eating nice food, relaxing and training. Many people ask why do I want to train whilst on holiday, the simple answer is, why not? I enjoy it, I feel great after it and it's something I love to do. Do what makes YOU happy! 
If you worry about other people's opinion on what you want to do; you will live a very limited life, you only get one! *With @zaragjones, only took us 50 attempts to get this shot 😂
You have to enjoy life and do what you love. Far too many people do what others want them to do. It is our last day here and I have thoroughly enjoyed myself. I have enjoyed eating nice food, relaxing and training. Many people ask why do I want to train whilst on holiday, the simple answer is, why not? I enjoy it, I feel great after it and it's something I love to do. Do what makes YOU happy! If you worry about other people's opinion on what you want to do; you will live a very limited life, you only get one! *With @zaragjones, only took us 50 attempts to get this shot 😂
💥 Bulgarian Split Squats 💥
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Just like my reverse lunges and with any unilateral exercise you often find that you have one side stronger than the other.
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For me it's my right side that is dominant but when it comes to training I often it's my left side that seems to be stronger 🤔
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When it came to split squats I was picking a weight that I was finding comfortable for my stronger leg but then when it came to training my weaker leg I found it extremely difficult to match the same range of motion and number of reps which ultimately leads to further imbalances.
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To combat this I am now training my weaker leg first 👆 knowing that that I easily match it when it comes to training my stronger leg.
💥 Bulgarian Split Squats 💥 - Just like my reverse lunges and with any unilateral exercise you often find that you have one side stronger than the other. - For me it's my right side that is dominant but when it comes to training I often it's my left side that seems to be stronger 🤔 - When it came to split squats I was picking a weight that I was finding comfortable for my stronger leg but then when it came to training my weaker leg I found it extremely difficult to match the same range of motion and number of reps which ultimately leads to further imbalances. - To combat this I am now training my weaker leg first 👆 knowing that that I easily match it when it comes to training my stronger leg.
14:43
Доброе утро 💖
Сегодня просто отвратительная погода,поэтому самочувствие тоже такое себе.
Но все равно с Юлей пойдем гулять,хотя обе выглядим как бомжихи.
Пхпхпх

Стала ?верхушку? От йогурта даниссимо(которая тип творожная)
А ту сладкую никогда не любила,поэтому сделаю с ней что-нибудь другое.
Мб с молоком.

Всем хорошего дня 💖
Не грустите💖 .
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#food #foodie #foodgasm #foodstagram #foodporn #fooddiary #fit #fitfam #fitness #iifym #flexibledieting #balance #diet #treats #strongnotskinny #girlswholift #girlgains #cheesecake #chocolate #caramel #dessert #oatmeal #porridge #yummy #breakfast #gymlife #selflove #positivevibes #cheatday #instafoo
14:43 Доброе утро 💖 Сегодня просто отвратительная погода,поэтому самочувствие тоже такое себе. Но все равно с Юлей пойдем гулять,хотя обе выглядим как бомжихи. Пхпхпх Стала ?верхушку? От йогурта даниссимо(которая тип творожная) А ту сладкую никогда не любила,поэтому сделаю с ней что-нибудь другое. Мб с молоком. Всем хорошего дня 💖 Не грустите💖 . . . . #food  #foodie  #foodgasm  #foodstagram  #foodporn  #fooddiary  #fit  #fitfam  #fitness  #iifym  #flexibledieting  #balance  #diet  #treats  #strongnotskinny  #girlswholift  #girlgains  #cheesecake  #chocolate  #caramel  #dessert  #oatmeal  #porridge  #yummy  #breakfast  #gymlife  #selflove  #positivevibes  #cheatday  #instafoo 
Guten Morgen Fitnessfreunde! .
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Der erste offizielle Tag Urlaub beginnt.
Und das Wetter spielt mit.. s dann gibt's gleich erst einmal eine cardio Einheit am See 😂 wie man daraus unschwer hört - ich verreise nicht. Aber ich habe genügend Dinge vor, die mir die Langeweile nehmen werden 😁🤙 .
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Zum Beispiel hab ich nun ohne Arbeit die Chance meinen Kalorienbedarf selbst in die Hand zu nehmen und ohne Stress das Defizit weiter zu fahren. So kann ich in den letzten 2,5 Wochen nochmal alles rausholen und ggf ja sogar den Angriff auf meine damalige Topform starten 🤔
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Euch einen schönen Start in die neue Woche 😃.
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#fitnessaddict #gymlife #aesthetics #fitnessmotivation #bodybuilding #physique #fitnessmodel #nevergiveup #dedication #ripped #fitnessgear #trainhard #hardworkpaysoff #pushpullgrind #shape #gym #motivation #sixpack #earnednotgiven #fitfam #iifym #success #training #progress #workout #stayfocused #photooftheday
Guten Morgen Fitnessfreunde! . . . Der erste offizielle Tag Urlaub beginnt. Und das Wetter spielt mit.. s dann gibt's gleich erst einmal eine cardio Einheit am See 😂 wie man daraus unschwer hört - ich verreise nicht. Aber ich habe genügend Dinge vor, die mir die Langeweile nehmen werden 😁🤙 . . . Zum Beispiel hab ich nun ohne Arbeit die Chance meinen Kalorienbedarf selbst in die Hand zu nehmen und ohne Stress das Defizit weiter zu fahren. So kann ich in den letzten 2,5 Wochen nochmal alles rausholen und ggf ja sogar den Angriff auf meine damalige Topform starten 🤔 . . . Euch einen schönen Start in die neue Woche 😃. . . . #fitnessaddict  #gymlife  #aesthetics  #fitnessmotivation  #bodybuilding  #physique  #fitnessmodel  #nevergiveup  #dedication  #ripped  #fitnessgear  #trainhard  #hardworkpaysoff  #pushpullgrind  #shape  #gym  #motivation  #sixpack  #earnednotgiven  #fitfam  #iifym  #success  #training  #progress  #workout  #stayfocused  #photooftheday 
This picture sums up my priorities right now.... Joking aside, don't worry about eating different foods, drinking lots of glorious prosecco or the subsequent notorious 21 seconds dance (yes this bride allowed it 💁🏻). Enjoy these moments, be too busy making memories rather than worrying about any damage. Any change to your body is temporary, moments are forever. Deep shit over, have a good Monday 😘

P.S putting candy floss on a stick is much harder than it looks folks.... #iifym #macros #nutrition #fit #fitfood #fitfam #fitness #foodblogger #fitblogger #fitnessaccount #healthy #healthylife #food #foodie #eatcleantraindirty #instagood #instadaily #BestMe #StrengthFeed #leanin15 #girlgains #eats #flexibledieting #monday #memories #memoriesovercalories #priorities #loveyourlife #prosecco
This picture sums up my priorities right now.... Joking aside, don't worry about eating different foods, drinking lots of glorious prosecco or the subsequent notorious 21 seconds dance (yes this bride allowed it 💁🏻). Enjoy these moments, be too busy making memories rather than worrying about any damage. Any change to your body is temporary, moments are forever. Deep shit over, have a good Monday 😘 P.S putting candy floss on a stick is much harder than it looks folks.... #iifym  #macros  #nutrition  #fit  #fitfood  #fitfam  #fitness  #foodblogger  #fitblogger  #fitnessaccount  #healthy  #healthylife  #food  #foodie  #eatcleantraindirty  #instagood  #instadaily  #BestMe  #StrengthFeed  #leanin15  #girlgains  #eats  #flexibledieting  #monday  #memories  #memoriesovercalories  #priorities  #loveyourlife  #prosecco 
Stamattina mi sono superata! 🐷 #holiday Mood 🐽 CIAODIETACIAO  Qsta è solo parte della mia #breakfast 🥐🍯🍞🍪🍩☕️🍼🤦🏼‍♀️ #cheatmeal  #meal #fit 😍🎉 #healthylifestyle #nopainnogain #gym #gymgirl #protein 🎉 #eathealthy 💪🏼 #fitnessmotivation #bodytransformation  #iifymgirls #fitfam #fitness #fitnessmodel  #healthyeating #healthylife  #fooddiary  #iifym #healthy #healthyfood  #fitgirl #fitfood #eatfit #fitnessfood #bikini #bikinigirl
Stamattina mi sono superata! 🐷 #holiday  Mood 🐽 CIAODIETACIAO Qsta è solo parte della mia #breakfast  🥐🍯🍞🍪🍩☕️🍼🤦🏼‍♀️ #cheatmeal  #meal  #fit  😍🎉 #healthylifestyle  #nopainnogain  #gym  #gymgirl  #protein  🎉 #eathealthy  💪🏼 #fitnessmotivation  #bodytransformation  #iifymgirls  #fitfam  #fitness  #fitnessmodel  #healthyeating  #healthylife  #fooddiary  #iifym  #healthy  #healthyfood  #fitgirl  #fitfood  #eatfit  #fitnessfood  #bikini  #bikinigirl 
The Monday work night stack 😍

Mondays are an absolute beast @spartansuppz and today has been no exception.

Starting the week off strong 💪💪 #tgim #primevallabs #spartansuppz
The Monday work night stack 😍 Mondays are an absolute beast @spartansuppz and today has been no exception. Starting the week off strong 💪💪 #tgim  #primevallabs  #spartansuppz 
A positive attitude far out weighs anything else #PositiveVibes #GymSharkWomen #MondayMotivation  #ShoulderDay #Bicep #Abs
Guten Morgen 🌸 #meinq in Vanille am Start 🙌🏼 mit Banane 🍌 und Heidelbeeren 😍 ein Träumchen 🤤 #breakfast#protein#banana#healthy#weightloss#diet#fitness#instafood#instafit#fitfam#instagood#instadaily#blueberry#vanilla#cleaneating#balance#balancednotclean#startyourdayright#iifym
Visit with the parents often results in a delicious meal and a card game. It's something we have been doing for a while since moving out and it's always a great time. 
Reseting your energy and mind for the week on Sunday is just as important as the meal prep and training check ins 😊

Hope you had a fantastic weekend 😆

#food #iifym #diet #veggies #notvegan #flexibledieting #cleaneating #organic #gmo #yegfoods #physique #instafit #igfit #ig #igfitness #competition #prep #preplife #lifeprep #cardio #family #balance
Visit with the parents often results in a delicious meal and a card game. It's something we have been doing for a while since moving out and it's always a great time. Reseting your energy and mind for the week on Sunday is just as important as the meal prep and training check ins 😊 Hope you had a fantastic weekend 😆 #food  #iifym  #diet  #veggies  #notvegan  #flexibledieting  #cleaneating  #organic  #gmo  #yegfoods  #physique  #instafit  #igfit  #ig  #igfitness  #competition  #prep  #preplife  #lifeprep  #cardio  #family  #balance 
Awesome to finally get along to see @thesmokebrothers in action at Alexandra Palace yesterday. These guys do some amazing smoked meats using their signature recipes. Give their page a follow and watch out for their next event in a London 🍖 ✅💪🏻
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#ketostu #keto #healthy #ketogenic #powerlifting #nutrition #healthyfood #organic #aesthetics #gainz #fitness #gym #iifym #transformation #eatclean #protein #fitspo #glutenfree #bodybuilding #cleaneating #leanin15 #superfood #bodybuilder #fatloss #abs #eathealthy #ketosis #breakfast #biceps #lchf
Awesome to finally get along to see @thesmokebrothers in action at Alexandra Palace yesterday. These guys do some amazing smoked meats using their signature recipes. Give their page a follow and watch out for their next event in a London 🍖 ✅💪🏻 . . . #ketostu  #keto  #healthy  #ketogenic  #powerlifting  #nutrition  #healthyfood  #organic  #aesthetics  #gainz  #fitness  #gym  #iifym  #transformation  #eatclean  #protein  #fitspo  #glutenfree  #bodybuilding  #cleaneating  #leanin15  #superfood  #bodybuilder  #fatloss  #abs  #eathealthy  #ketosis  #breakfast  #biceps  #lchf 
And then it's things like this that happen that make all the sweat, the frustration, the tears, the swearing, the hard work, the consistency ALL WELL WORTH IT!!!! I will forever be GREATFUL for all that you do for me @zuzka68! Not ONE, BUT TWO PBs!!!! 39.5ks Snatch and 42kgs Snatch! YASSSSSS 🙌🏼💪🏼 #teamzuz @crossfitvolume #snatch
And then it's things like this that happen that make all the sweat, the frustration, the tears, the swearing, the hard work, the consistency ALL WELL WORTH IT!!!! I will forever be GREATFUL for all that you do for me @zuzka68! Not ONE, BUT TWO PBs!!!! 39.5ks Snatch and 42kgs Snatch! YASSSSSS 🙌🏼💪🏼 #teamzuz  @crossfitvolume #snatch 
Hate saying bye to my bed and heading to the gym ✌🏽😭😔
Hate saying bye to my bed and heading to the gym ✌🏽😭😔
Immer wieder Montags... kommt Stimmung auf 🎶😄
Na, seid ihr gut aus dem Bett gekommen? Mir hängt das Wochenende noch ein wenig nach 🙈 aber wer feiern gehen kann, der kann auch früh aufstehen 😅
Jetzt gibt's erstmal einen großen Kaffee & warmes Porridge 😍
Wie ihr wisst, tracke ich momentan nach dem #iifym Prinzip und komme damit super zurecht 💪🏼 aus diesem Grund habe ich heute Abend eine kleine Überraschung für euch, wo ihr was tolles gewinnen könnt 👏🏼♥️ also heute Abend unbedingt mal die Augen offen halten 😘
Immer wieder Montags... kommt Stimmung auf 🎶😄 Na, seid ihr gut aus dem Bett gekommen? Mir hängt das Wochenende noch ein wenig nach 🙈 aber wer feiern gehen kann, der kann auch früh aufstehen 😅 Jetzt gibt's erstmal einen großen Kaffee & warmes Porridge 😍 Wie ihr wisst, tracke ich momentan nach dem #iifym  Prinzip und komme damit super zurecht 💪🏼 aus diesem Grund habe ich heute Abend eine kleine Überraschung für euch, wo ihr was tolles gewinnen könnt 👏🏼♥️ also heute Abend unbedingt mal die Augen offen halten 😘
🇮🇹 Ormai mi sono letteralmente innamorato di questa ricetta della mitica @delicious.breakfast 😍 FRENCH TOAST AL FORNO 🍞la ricetta la trovate sul suo blog 👌🏻😎 🔸io ho fatto una piccola modifica per renderla più proteica, ossia aggiungere 20 g di whey gusto vaniglia alla bagna ✔️per quanto riguarda il resto si possono variare frutta e topping, stavolta ho optato per lamponi e burro di cocco 🌴@bionaorganic 🤤 (vedete tutto nelle stories 😜) #fitfood #fitnessjourney #flexibledieting #iifymitalia #eatclean #healthy #muscles #healthyfood #bodybuilding #workout #secucinatevoi #liftheavy #naturalbodybuilding #iifym #motivation #fit #cleaneating #fitspo #fitfam #instafood #iifymfood #alimentazionesana #foodbloggeritaliani #instafood #foodporn #lemiericette #breakfast #snack #dessert #bread
🇮🇹 Ormai mi sono letteralmente innamorato di questa ricetta della mitica @delicious.breakfast 😍 FRENCH TOAST AL FORNO 🍞la ricetta la trovate sul suo blog 👌🏻😎 🔸io ho fatto una piccola modifica per renderla più proteica, ossia aggiungere 20 g di whey gusto vaniglia alla bagna ✔️per quanto riguarda il resto si possono variare frutta e topping, stavolta ho optato per lamponi e burro di cocco 🌴@bionaorganic 🤤 (vedete tutto nelle stories 😜) #fitfood  #fitnessjourney  #flexibledieting  #iifymitalia  #eatclean  #healthy  #muscles  #healthyfood  #bodybuilding  #workout  #secucinatevoi  #liftheavy  #naturalbodybuilding  #iifym  #motivation  #fit  #cleaneating  #fitspo  #fitfam  #instafood  #iifymfood  #alimentazionesana  #foodbloggeritaliani  #instafood  #foodporn  #lemiericette  #breakfast  #snack  #dessert  #bread 
Still happy on my small win yesterday #travel #phuket #fitnessholiday
Ieri sono stata per la prima volta all'Ikea e potevo non comprare anche cibo? Certo che no 🐒 
Oggi inizio la giornata con questo #smoothie dell'#ikea alla #mela e frutti rossi e un bel #pancake al cocco e marmellata di lamponi 😍 
#breakfast #oats #fitness #healthy #fitfood #instafood #goodmorning #colazione #chef #dieta #allenamento #bodybuilding #cleanfood #training #model #bbg #bikini #body #girl #italianfood #fit #iifym #flexibledieting #fitfam #workhard #muscles
Ieri sono stata per la prima volta all'Ikea e potevo non comprare anche cibo? Certo che no 🐒 Oggi inizio la giornata con questo #smoothie  dell'#ikea  alla #mela  e frutti rossi e un bel #pancake  al cocco e marmellata di lamponi 😍 #breakfast  #oats  #fitness  #healthy  #fitfood  #instafood  #goodmorning  #colazione  #chef  #dieta  #allenamento  #bodybuilding  #cleanfood  #training  #model  #bbg  #bikini  #body  #girl  #italianfood  #fit  #iifym  #flexibledieting  #fitfam  #workhard  #muscles 
Maggie proving age is just a number and rocking out the comps yesterday 💛 #phuket #travel #liftforever
'Mini heatwave' on the way! ☀️☀️☀️Thank the good universe! ✨ The perpetual grey is withering my soul. Bikini: @caledoniaswimwear .
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#bikini #bodybuildinglifestyle #bodybuilding #bööty #gym #fitfam #fitspo #fitmum #fitness #physique #ibiza #formentera #summer #vacation #bodypositive #fitspiration #iifym #instafit #girlswholift #styleblogger #strongnotskinny
I filmed these purely to check my form for 80-90-100kg deadlifts, even though I had already done 4 x 10 reps of 90kgs 💦 obviously my form was lacking a little bit 💁 gotta love deadlifts 💪🏼 I make a whole day dedicated to them because I love it so much 😋 Lets see if I can keep my strength up during this cut 🔪🔪 #icanfinallyseehamstringsgrowing #alsodatass #watchmewerk
I filmed these purely to check my form for 80-90-100kg deadlifts, even though I had already done 4 x 10 reps of 90kgs 💦 obviously my form was lacking a little bit 💁 gotta love deadlifts 💪🏼 I make a whole day dedicated to them because I love it so much 😋 Lets see if I can keep my strength up during this cut 🔪🔪 #icanfinallyseehamstringsgrowing  #alsodatass  #watchmewerk 
To be an Online Coach or a Personal Trainer, you have to take your life pretty damn seriously. Or that's the assumption, atleast..
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Whenever I meet or chat to new people on a daily basis, even when I'm out and about away from the gym, I'm often asked the same questions👇
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👉🏻'I bet you don't drink much do you?'
👉🏻'I bet you're always in the gym right?'
👉🏻'Do you eat out of tuppaware?'
👉🏻'Why are you eating a nandos, shouldn't you be doing all this clean eating stuff?'
👉🏻'What would your clients do if they saw you out tonight drinking?'
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I'm used to the fact everyone would assume that I'm a Clean-Eating, Self-Obsessed Gym-Living Robot who doesn't live an average life, and ultimately cares only about Quad-Separation, Godly-Shredz and perfecting the art of optimal Instagram-Filter settings. That comes with the stereotype of being a Coach🤷🏻‍♂️
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Unfortunately though, it's this assumption which makes many people afraid to approach me. Many people fear me, and fellow Fit Pros look down on them for not being overly-obsessed with health and body composition. To them, we appear almost 'not-human' and entirely unlike them, which makes them afraid to ask for help..
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And this is why I openly show off the weird, wonderful one big stupid fuckery that is my life. I openly show you when I'm at the gym, clowning around at home, when I'm at festivals, at raves, playing beer bong at Pre-Drinks, when I'm 3 Southern Comforts past the point of regret (and on my way to Hangover Land), and when I'm dying in bed because I can't handle my drink..
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Because in reality, I'm just a normal guy who likes lifting heavy things, loves a disgusting Techno drop and a good two-step, and enjoys casual Friday Night drinks  with the boys.🤷🏻‍♂️
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Funny that, it makes me a lot like you. And I want to work with the same kind of people as who I am✌🏻
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A lot of this industry is still focused on showing you ultimate perfection, born out of 'no days off' and 'dedicated' fake ideology. Instagram is full of fake bullshit, especially in the Fitness Industry. That's why I do my bit, to show you that not all of us are a different bread to the human race🙋🏻‍♂️
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#mondaymotivation #fitspo #fitnessmotivation
To be an Online Coach or a Personal Trainer, you have to take your life pretty damn seriously. Or that's the assumption, atleast.. . Whenever I meet or chat to new people on a daily basis, even when I'm out and about away from the gym, I'm often asked the same questions👇 . 👉🏻'I bet you don't drink much do you?' 👉🏻'I bet you're always in the gym right?' 👉🏻'Do you eat out of tuppaware?' 👉🏻'Why are you eating a nandos, shouldn't you be doing all this clean eating stuff?' 👉🏻'What would your clients do if they saw you out tonight drinking?' . I'm used to the fact everyone would assume that I'm a Clean-Eating, Self-Obsessed Gym-Living Robot who doesn't live an average life, and ultimately cares only about Quad-Separation, Godly-Shredz and perfecting the art of optimal Instagram-Filter settings. That comes with the stereotype of being a Coach🤷🏻‍♂️ . Unfortunately though, it's this assumption which makes many people afraid to approach me. Many people fear me, and fellow Fit Pros look down on them for not being overly-obsessed with health and body composition. To them, we appear almost 'not-human' and entirely unlike them, which makes them afraid to ask for help.. . And this is why I openly show off the weird, wonderful one big stupid fuckery that is my life. I openly show you when I'm at the gym, clowning around at home, when I'm at festivals, at raves, playing beer bong at Pre-Drinks, when I'm 3 Southern Comforts past the point of regret (and on my way to Hangover Land), and when I'm dying in bed because I can't handle my drink.. . Because in reality, I'm just a normal guy who likes lifting heavy things, loves a disgusting Techno drop and a good two-step, and enjoys casual Friday Night drinks with the boys.🤷🏻‍♂️ . Funny that, it makes me a lot like you. And I want to work with the same kind of people as who I am✌🏻 . A lot of this industry is still focused on showing you ultimate perfection, born out of 'no days off' and 'dedicated' fake ideology. Instagram is full of fake bullshit, especially in the Fitness Industry. That's why I do my bit, to show you that not all of us are a different bread to the human race🙋🏻‍♂️ . #mondaymotivation  #fitspo  #fitnessmotivation 
I had such an overwhelming amount of support on my previous post! so many emails from people saying how they admire how real i am and down to earth! Literally melted me! 😭💕
That's all i want to be on here is REAL, ill never endorse something just for followers. 
A lot of people think i share too much personal stuff; like my depression & previous eating disorder, i even got professionally ridiculed for it but i don't care, this account isn't about me the whole point of this for me is to reach at least one person that thinks they're not alone! that they feel the same. ❤️ Leg day vibes - Fuelled by @the_goodguru creatine! Helping my quads grow 🙏🏻
I had such an overwhelming amount of support on my previous post! so many emails from people saying how they admire how real i am and down to earth! Literally melted me! 😭💕 That's all i want to be on here is REAL, ill never endorse something just for followers. A lot of people think i share too much personal stuff; like my depression & previous eating disorder, i even got professionally ridiculed for it but i don't care, this account isn't about me the whole point of this for me is to reach at least one person that thinks they're not alone! that they feel the same. ❤️ Leg day vibes - Fuelled by @the_goodguru creatine! Helping my quads grow 🙏🏻
Merienda de ayer con los papis: Mousse de yogurt con frutos secos 🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶
Yesterday's #afternoonsnack with my parents: Yogurt mousse with nuts ⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹
#retoMrf #reto2017 #merienda #meriendafit #meal4 #comida4 #healthylife #fitnesslive  #eatinghealthy #habitosaludables #fitfor2017 #fitfood #fitnesaddict #fitnessgirl #afternoonsnacktime #iifym #snacks #snacktime #crossfit #crossfiter #crossfitgirl #comidareal #realfood #dietaflexible #flexiblediet #flexibledieting #realfooding #realfooder
Merienda de ayer con los papis: Mousse de yogurt con frutos secos 🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶 Yesterday's #afternoonsnack  with my parents: Yogurt mousse with nuts ⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹ #retoMrf  #reto2017  #merienda  #meriendafit  #meal4  #comida4  #healthylife  #fitnesslive  #eatinghealthy  #habitosaludables  #fitfor2017  #fitfood  #fitnesaddict  #fitnessgirl  #afternoonsnacktime  #iifym  #snacks  #snacktime  #crossfit  #crossfiter  #crossfitgirl  #comidareal  #realfood  #dietaflexible  #flexiblediet  #flexibledieting  #realfooding  #realfooder 
Guten Morgen ihr lieben 😍 Habt einen schönen Start in die Woche 👍🏼 Heute Morgen war der Schweinehund größer und wir sind im Bett geblieben anstatt zum Sport 🙈 Aber es tat so gut - also alles richtig gemacht!! #das10wochenprogramm #sizezero #sizezerogym #sizezeroarmy #iifym #fitnessjourney #diät #gymgirl #fitgirl #strongisthenewskinny #fitness #bodyinprogress #abnehmen #easyfitness #gesundabnehmen #abgerechnetwirdamstrand#fitspo #fitnessmotivation #bodyandsoul #hannover #yazio #myfitnesspal #iifymgirls #rockanutrition #esn
Guten Morgen ihr lieben 😍 Habt einen schönen Start in die Woche 👍🏼 Heute Morgen war der Schweinehund größer und wir sind im Bett geblieben anstatt zum Sport 🙈 Aber es tat so gut - also alles richtig gemacht!! #das10wochenprogramm  #sizezero  #sizezerogym  #sizezeroarmy  #iifym  #fitnessjourney  #diät  #gymgirl  #fitgirl  #strongisthenewskinny  #fitness  #bodyinprogress  #abnehmen  #easyfitness  #gesundabnehmen  #abgerechnetwirdamstrand #fitspo  #fitnessmotivation  #bodyandsoul  #hannover  #yazio  #myfitnesspal  #iifymgirls  #rockanutrition  #esn 
Для папули :)
Чем же ещё заниматься в 23:30 в единственный выходной ?:)
Birthday Prague cake *-*
#яумамыкулинар #торт #прага #сладости #радостижизни #растипопа #ручнаяработа #рукиизплеч #иногда #счастьеесть 
#alexmilana #praguecake #sweeties #happines #iifym #behappy #behealthy #bestrong
Non é uscito proprio esteticamente come avrei voluto ma era buonissimo 😍
Pancake d'orzo bicolore con la crema al cacao 😋
Oggi si torna in palestra 💕
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#colazione #breakfast #healthybreakfast #goodmorning #buongiorno #pancake #pancakes #fitnessgirls #fitgirls #fit #fitness #iifymgirls #iifym #healthyeating #healthy #healthylife #mangiaresano #healthylifestyle #healthyfood #alimentazionesana #instafit #instafitness #diet #foodie #fitfood #fitnessfood #flexibledieting #macros #cookies #chocolate
Non é uscito proprio esteticamente come avrei voluto ma era buonissimo 😍 Pancake d'orzo bicolore con la crema al cacao 😋 Oggi si torna in palestra 💕 ▫️ ▫️ ▫️ #colazione  #breakfast  #healthybreakfast  #goodmorning  #buongiorno  #pancake  #pancakes  #fitnessgirls  #fitgirls  #fit  #fitness  #iifymgirls  #iifym  #healthyeating  #healthy  #healthylife  #mangiaresano  #healthylifestyle  #healthyfood  #alimentazionesana  #instafit  #instafitness  #diet  #foodie  #fitfood  #fitnessfood  #flexibledieting  #macros  #cookies  #chocolate 
Concentration Bicep Curls 💪🏼💪🏼
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Pull your shoulders back and keep them fixed in place. Keep your elbows locked into the side of your body to just focus on flexing and extending the elbow joint to maximise the tension on your biceps
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Leave the big boys on the rack and use a weight that is controllable. Explosive positives, controlled negatives and a hella squeeze on contraction.
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Turning your elbows out to the side allows for greater tension on the outer head of your bicep, concentrating on building dem peaaaks 🏔
Concentration Bicep Curls 💪🏼💪🏼 - Pull your shoulders back and keep them fixed in place. Keep your elbows locked into the side of your body to just focus on flexing and extending the elbow joint to maximise the tension on your biceps - Leave the big boys on the rack and use a weight that is controllable. Explosive positives, controlled negatives and a hella squeeze on contraction. - Turning your elbows out to the side allows for greater tension on the outer head of your bicep, concentrating on building dem peaaaks 🏔
Have had a really difficult last couple of weeks but feeling much better today & trying really hard to stay head strong for the next few weeks leading up to the Arnold's & Brits.
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Still determined to beat this physique (think I was 1 week out from Nationals in April this year)  but feel like my injury from two weeks ago has really held me back from pushing myself & it's been so frustrating! Now the goal for the next few weeks is to play catch up without overdoing it & getting injured again... 🙈.
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Bikini: @serenstarbikini
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#fitfam #fitspo #body #aesthetics #fitness #abs #legs #bodygoals #bikini #inspiration #motivation #gym #gymbox #fatloss #diet #dieting #iifym #compprep #transformation #progress #flexibledieting #mondaymotivation #physique #bikinigirls #ukbff #bodybuilding #strong #squats
Have had a really difficult last couple of weeks but feeling much better today & trying really hard to stay head strong for the next few weeks leading up to the Arnold's & Brits. - Still determined to beat this physique (think I was 1 week out from Nationals in April this year) but feel like my injury from two weeks ago has really held me back from pushing myself & it's been so frustrating! Now the goal for the next few weeks is to play catch up without overdoing it & getting injured again... 🙈. - Bikini: @serenstarbikini •• #fitfam  #fitspo  #body  #aesthetics  #fitness  #abs  #legs  #bodygoals  #bikini  #inspiration  #motivation  #gym  #gymbox  #fatloss  #diet  #dieting  #iifym  #compprep  #transformation  #progress  #flexibledieting  #mondaymotivation  #physique  #bikinigirls  #ukbff  #bodybuilding  #strong  #squats 
Bored last night resulted in going out on the bike down to titanic quarter 🚲
Bored last night resulted in going out on the bike down to titanic quarter 🚲
Eh, sometimes I girl..
Most of the time I slum it in gym clothes and a ponytail 🤷🏼‍♀️
Times have definitely changed when I used to work in retail and actually dress up, hair curled, eyelashes on, makeup fully did, heels clacking and TONS of jewelry flashing. I find it more comfortable being more casual day-to-day because it's a HUGE timesaver but I can't say I mind having these random moments where I look like a girl again lol
Eh, sometimes I girl.. Most of the time I slum it in gym clothes and a ponytail 🤷🏼‍♀️ Times have definitely changed when I used to work in retail and actually dress up, hair curled, eyelashes on, makeup fully did, heels clacking and TONS of jewelry flashing. I find it more comfortable being more casual day-to-day because it's a HUGE timesaver but I can't say I mind having these random moments where I look like a girl again lol
Gorgonzola & Halloumi fries - available at our Newmarket location ✔️⠀
📍 2/400 Newmarket Rd⠀
⏰ 'til 8:45 ⠀
Gorgonzola & Halloumi fries - available at our Newmarket location ✔️⠀ 📍 2/400 Newmarket Rd⠀ ⏰ 'til 8:45 ⠀
Monday mood ☝🏼️✨
Up up up & out bright & early 💪🏽 Ready for a new week ✨💛✨💛✨💛✨💛✨💛✨💛✨💛
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#weightloss #fitness #weightlossjourney #healthy #motivation #fitfam #slimmingworld #workout #slimmingworlduk #exercise #transformation #losingweight #cardio #goals #love #weightlossmotivation #slimming #onplan #happy #protein #weightwatchers #fitnessjourney #iifym #progress #weightlifting #weightlossdiary #weights #caloriecounting #mondaymotivation #mywwdiary
Monday mood ☝🏼️✨ Up up up & out bright & early 💪🏽 Ready for a new week ✨💛✨💛✨💛✨💛✨💛✨💛✨💛 . . . . #weightloss  #fitness  #weightlossjourney  #healthy  #motivation  #fitfam  #slimmingworld  #workout  #slimmingworlduk  #exercise  #transformation  #losingweight  #cardio  #goals  #love  #weightlossmotivation  #slimming  #onplan  #happy  #protein  #weightwatchers  #fitnessjourney  #iifym  #progress  #weightlifting  #weightlossdiary  #weights  #caloriecounting  #mondaymotivation  #mywwdiary 
"Piero's Bakery"
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French toast alla cannella | Quark alla mela | Pesca | Panna di soia
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Ferie finite...carboidrati alti...leg day...
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Cinnamon french toast | Apple quark | Peach | Soy whip
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Holidays over...high carbs...leg day...
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#frenchtoast #breakfast #food #gymlife #bodybuilding #foodporn #instafood #healthy #instadaily #fitness #yummy #fitfam #eatclean #foodie #foodblogger #foodgasm #healthyfood #fit #flexibledieting #picoftheday #protein #cleanmeal #fitnessmotivation #motivation #cleaneating #nomnom #iifym #delicious #fitfood #macros

C:55 P:32 F:8
"Piero's Bakery" 🇮🇹 French toast alla cannella | Quark alla mela | Pesca | Panna di soia ⚠️ Ferie finite...carboidrati alti...leg day... ⚠️ 🇬🇧 Cinnamon french toast | Apple quark | Peach | Soy whip ⚠️ Holidays over...high carbs...leg day... ⚠️ #frenchtoast  #breakfast  #food  #gymlife  #bodybuilding  #foodporn  #instafood  #healthy  #instadaily  #fitness  #yummy  #fitfam  #eatclean  #foodie  #foodblogger  #foodgasm  #healthyfood  #fit  #flexibledieting  #picoftheday  #protein  #cleanmeal  #fitnessmotivation  #motivation  #cleaneating  #nomnom  #iifym  #delicious  #fitfood  #macros  C:55 P:32 F:8
Baby kale, avocado, bacon, eggs, halloumi. Before I chopped it all up and shoved it in my face 🐖 🐷
Baby kale, avocado, bacon, eggs, halloumi. Before I chopped it all up and shoved it in my face 🐖 🐷
This little 🐷🐷 is turning into a porker!! having had a very relaxed weekend, (Ok couple of weeks 🙈😂) its time to clean up the diet.
Still following an iifym approach but making sure I'm more 90/10 rather than 40/60 haha 
So with that in mind and knowing I cant eat chocolate for breakfast every day!!! here's my @musclefooduk
turkey tasters, scrambled egg white & peanut butter topped crumpet 😍👍 .
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#breakfasttime  #breakfast #healthyliving  #balance #igfood #foodie #foodisfuel #protein #fats #carbs #cardio #ukfitfam #fitspo #fitnessjourney #bodyshaping #liftweights #gains #strengthfeed #girlswholift #weighttraining #crossfit #macros #iifym #instafit #fitfam #peanutbutter #crumpets #eggs #weightlossjourmey #stayontrack
This little 🐷🐷 is turning into a porker!! having had a very relaxed weekend, (Ok couple of weeks 🙈😂) its time to clean up the diet. Still following an iifym approach but making sure I'm more 90/10 rather than 40/60 haha So with that in mind and knowing I cant eat chocolate for breakfast every day!!! here's my @musclefooduk turkey tasters, scrambled egg white & peanut butter topped crumpet 😍👍 . . . #breakfasttime  #breakfast  #healthyliving  #balance  #igfood  #foodie  #foodisfuel  #protein  #fats  #carbs  #cardio  #ukfitfam  #fitspo  #fitnessjourney  #bodyshaping  #liftweights  #gains  #strengthfeed  #girlswholift  #weighttraining  #crossfit  #macros  #iifym  #instafit  #fitfam  #peanutbutter  #crumpets  #eggs  #weightlossjourmey  #stayontrack 
The latest bout of determination to stay on track is even surprising myself! 
Another Monday weigh in and hitting them low numbers. 
Went out Saturday night and I drank 4-5 drinks and yet I still get a low weigh in? 
Delighted. But it's the consistent hard work and pushing myself every day to get the workouts in and hit the step goal. 
Working 45+ hours a week is very hard to motivate myself to get the gym in but i want it bad enough so here I am another Monday happy with my self and not starting week trying to out train a bad weekend! 
Be your own motivation ⭐️ #iifym #irishfitfam #aesthetics #ukfitfam  #fitfam #fitfamily #healthychoices #weightloss #weightlossjourney #gymlife #fitness #fitnessaddict #fitnessmotivation  #gymrat #carbs #gymfreak #gymmotivation #gymaddict #healthyliving #strongnotskinny #fitspo #fitspiration #getfit #nutrition #flexibledieting #fitnessjourney #fitnessfreak #weights #fitstagram #instafit
The latest bout of determination to stay on track is even surprising myself! Another Monday weigh in and hitting them low numbers. Went out Saturday night and I drank 4-5 drinks and yet I still get a low weigh in? Delighted. But it's the consistent hard work and pushing myself every day to get the workouts in and hit the step goal. Working 45+ hours a week is very hard to motivate myself to get the gym in but i want it bad enough so here I am another Monday happy with my self and not starting week trying to out train a bad weekend! Be your own motivation ⭐️ #iifym  #irishfitfam  #aesthetics  #ukfitfam  #fitfam  #fitfamily  #healthychoices  #weightloss  #weightlossjourney  #gymlife  #fitness  #fitnessaddict  #fitnessmotivation  #gymrat  #carbs  #gymfreak  #gymmotivation  #gymaddict  #healthyliving  #strongnotskinny  #fitspo  #fitspiration  #getfit  #nutrition  #flexibledieting  #fitnessjourney  #fitnessfreak  #weights  #fitstagram  #instafit 
❗️❗️❗️This is something very valuable I learned from my mama. Growing up, we didn't have a lot of money. Daddy was a cop and mama worked at plant nurseries. At times we had 5 kids and 2 adults living in a 1 bathroom 2 bedroom home. Needless to say we knew how to stretch a dollar! This is likely why I won't spend a lot of money on material things, I spend what I need to survive. Anyway, mama was (and is) the queen of turning a very small amount of money into a large amount of food. From watching her, I perfected this skill. Tonight for instance: $10 spent on a chicken and potatoes made dinner for my husband and I tonight plus 4 containers of leftovers once I turned the remaining bits into "stew". Full heart, full bellies. Healthy eating does not have to be expensive! I think some day I would like to help others learn to do the same. Ok that's all for now :).
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#health #healthy #healthyfood #healthyeating #healthylifestyle #stretchadollar #leftovers #tupplife #mealprep #foodprep #frugal #hearty #fit #fitness #fitfam #fitfood #macros #iifym #gains #bodybuilding #girlswholift #fitchick #fitcouple #nutrition #fitnessnutrition
❗️❗️❗️This is something very valuable I learned from my mama. Growing up, we didn't have a lot of money. Daddy was a cop and mama worked at plant nurseries. At times we had 5 kids and 2 adults living in a 1 bathroom 2 bedroom home. Needless to say we knew how to stretch a dollar! This is likely why I won't spend a lot of money on material things, I spend what I need to survive. Anyway, mama was (and is) the queen of turning a very small amount of money into a large amount of food. From watching her, I perfected this skill. Tonight for instance: $10 spent on a chicken and potatoes made dinner for my husband and I tonight plus 4 containers of leftovers once I turned the remaining bits into "stew". Full heart, full bellies. Healthy eating does not have to be expensive! I think some day I would like to help others learn to do the same. Ok that's all for now :). . . . #health  #healthy  #healthyfood  #healthyeating  #healthylifestyle  #stretchadollar  #leftovers  #tupplife  #mealprep  #foodprep  #frugal  #hearty  #fit  #fitness  #fitfam  #fitfood  #macros  #iifym  #gains  #bodybuilding  #girlswholift  #fitchick  #fitcouple  #nutrition  #fitnessnutrition 
Good morning!
Apologies for being quiet this weekend, I've had a real lazy weekend and have been over my calories both days, but still under what I burnt off. Anyway, I'm back and ready for the week! I do have a wedding next weekend and a couple of nights a way and then a night planned having takeaway with friends so I hope I can control the damage a little. Life happens and sometimes you have to enjoy them and not worry ☺️
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#blogger #fitness #healthy #myfitnesspal #weightloss #nutrition #weightloss #fooddiary #mealprep #macros #caloriecounting #calories #fitnessjourney #slimmingworld #dieting #dieta #fatloss #weightlossjourney #transformation #iifym #flexibledieting #weightlossmotivation #recipes #fitfood #hustle #hustlehard #sidehustle #entrepreneur #entrepreneurship #running
Good morning! Apologies for being quiet this weekend, I've had a real lazy weekend and have been over my calories both days, but still under what I burnt off. Anyway, I'm back and ready for the week! I do have a wedding next weekend and a couple of nights a way and then a night planned having takeaway with friends so I hope I can control the damage a little. Life happens and sometimes you have to enjoy them and not worry ☺️ . . #blogger  #fitness  #healthy  #myfitnesspal  #weightloss  #nutrition  #weightloss  #fooddiary  #mealprep  #macros  #caloriecounting  #calories  #fitnessjourney  #slimmingworld  #dieting  #dieta  #fatloss  #weightlossjourney  #transformation  #iifym  #flexibledieting  #weightlossmotivation  #recipes  #fitfood  #hustle  #hustlehard  #sidehustle  #entrepreneur  #entrepreneurship  #running 
Health should always come first. 
Basic nutrition 101-
1️⃣eat plenty of plant portions daily unless you have health issues with fibre
2️⃣include a portion of protein with every meal 
3️⃣eat healthy sources of fats including those containing omegas 3,6,9
4️⃣drink plenty of water to keep your body optimally hydrated 
5️⃣eat & chew slowly with purpose sitting down undistracted when possible to aid digestion •
It's not always about just  eating less ( of course you have to sometimes when you have specific body comp goals) - sort out the content of your diet first 🙈
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#betternotless #fitnessquotes ##fitnessfood#fitnesslifestyle #fitnessmotivation #fitnessgoals #healthylifestyle#healthandfitness #healthyeating #bikinidiet #bikinifitness #iifym #iifymgirls #flexibledieting #nutrition #nutritioncoach  #nutritioneducation #girlswholift #girlgains #fitness #macros #countingmacros
Health should always come first. Basic nutrition 101- 1️⃣eat plenty of plant portions daily unless you have health issues with fibre 2️⃣include a portion of protein with every meal 3️⃣eat healthy sources of fats including those containing omegas 3,6,9 4️⃣drink plenty of water to keep your body optimally hydrated 5️⃣eat & chew slowly with purpose sitting down undistracted when possible to aid digestion • It's not always about just eating less ( of course you have to sometimes when you have specific body comp goals) - sort out the content of your diet first 🙈 • #betternotless  #fitnessquotes  ##fitnessfood #fitnesslifestyle  #fitnessmotivation  #fitnessgoals  #healthylifestyle #healthandfitness  #healthyeating  #bikinidiet  #bikinifitness  #iifym  #iifymgirls  #flexibledieting  #nutrition  #nutritioncoach  #nutritioneducation  #girlswholift  #girlgains  #fitness  #macros  #countingmacros 
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#Repost @themrsproject
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Porridge is needed for such a 🌧🌧 day! 💗🌴Raspberry & Coconut - with a coconut @nutribombz light / desiccated coconut / and the rather amazing @meridianfoods peanut butter & coconut 😍#PIMPYOPODGE 🥄
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GIVEAWAY TIME // I've got a yummy box of @nutribombz light to giveaway to one of you lovelies! 💖 check out my post from yesterday to enter! •
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#porridge  #mywwjourney  #breakfastofchampions  #peonylover #healthyeating  #slimmingworld  #slimmingworld #flashesofdelight  #strengthfeed #iifymgirls #foodblogger  #ifitfitsyourmacros  #IIFYM #iifymwomen  #aquietstyle  #swblogger  #weightwatchers  #buzzfeedfood  #morningslikethese #breakfastgoals #oatmealbowl #porridgepassion  #porridgeporn  #whatiateforbreakfast #smartpoints #smartpointsww #weightwatchers #peanutbutter #nutribombz #foodglooby
❤️❤️ . #Repost  @themrsproject ・・・ Porridge is needed for such a 🌧🌧 day! 💗🌴Raspberry & Coconut - with a coconut @nutribombz light / desiccated coconut / and the rather amazing @meridianfoods peanut butter & coconut 😍#PIMPYOPODGE  🥄 • GIVEAWAY TIME // I've got a yummy box of @nutribombz light to giveaway to one of you lovelies! 💖 check out my post from yesterday to enter! • • • #porridge  #mywwjourney  #breakfastofchampions  #peonylover  #healthyeating  #slimmingworld  #slimmingworld  #flashesofdelight  #strengthfeed  #iifymgirls  #foodblogger  #ifitfitsyourmacros  #IIFYM  #iifymwomen  #aquietstyle  #swblogger  #weightwatchers  #buzzfeedfood  #morningslikethese  #breakfastgoals  #oatmealbowl  #porridgepassion  #porridgeporn  #whatiateforbreakfast  #smartpoints  #smartpointsww  #weightwatchers  #peanutbutter  #nutribombz  #foodglooby 
@Regrann CAJUN BEEF GOULASH 👅😍 FROM 👉👉👉 @jess.swuk - 😍 C A J U N  S P I C E 😍
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Oh boy, lovely pasta bake this evening (@jdseasonings Cajun beef goulash recipe) for tonight's feast!
Free if using hexa (recipe on my story this evening! Very easy to make! 👍) Subtle spice with pasta and cheese 🧀 divine! -------------------------------------------------------
#foodie #foodblogger #slimmingworld #swmafia #swfamily #swfriends #swjourney #swrecipes #synfree #syns #extraeasy #foodoptimising #cleaneating #caloriecounting #mfp #jdseasonings #weightwatchers #fitfam #fitness #workout #iifym #transformation #motivation #lifestyle #nosugar ❤ #recipes #fakeaway #healthyeating
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USE CODE MP22 FOR 20% OFF YOUR ORDER AT JDSEASONINGS.COM 😉❤
@Regrann CAJUN BEEF GOULASH 👅😍 FROM 👉👉👉 @jess.swuk - 😍 C A J U N S P I C E 😍 ------------------------------------------------------- Oh boy, lovely pasta bake this evening (@jdseasonings Cajun beef goulash recipe) for tonight's feast! Free if using hexa (recipe on my story this evening! Very easy to make! 👍) Subtle spice with pasta and cheese 🧀 divine! ------------------------------------------------------- #foodie  #foodblogger  #slimmingworld  #swmafia  #swfamily  #swfriends  #swjourney  #swrecipes  #synfree  #syns  #extraeasy  #foodoptimising  #cleaneating  #caloriecounting  #mfp  #jdseasonings  #weightwatchers  #fitfam  #fitness  #workout  #iifym  #transformation  #motivation  #lifestyle  #nosugar  ❤ #recipes  #fakeaway  #healthyeating  . . USE CODE MP22 FOR 20% OFF YOUR ORDER AT JDSEASONINGS.COM 😉❤
p r o t e i n 🥞 p a n c a k e s
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What you need:
•1/3 cup of oats
•1 scoop of @awesomesupps Vanilla Whey
•2 eggs
•1 banana
•1/3 cup milk
•1 tsp Baking powder
•Greek yoghurt
•Fresh berries
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What you need to do:
🥞Blend the protein, oats and baking powder until a flour like texture.
🥞Add eggs, banana & milk then blend until smooth batter.
🥞Spray the pan with @frylighthq 1cal spray & cook pancakes until golden on each side.
🥞Top with Greek yoghurt and add any fruit of your choice.
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Perfect for a weekend treat or post gym brunch 😍
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Use code SLATER05 for 5% discount at @awesomesupps
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Healthy food doesn't have to be boring! For nutrition advice or meal plans, message me directly 👨🏻‍💻
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Join the Tribe 👨‍👩‍👧‍👦
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#tribetraining #jointhetribe #nutrition #training #lifestyle #iifym #flexibledieting #carbcycling #carbohydrate #protein #food #foodie #gym  #fitnessjourney #fitfam #photooftheday #love #foodstagram #healthyfood #healthyeating #healthychoices #weightloss #weightlossjourney #fatloss #fatburn #photooftheday #love #personaltraining #pt #onlinetrainer #fitness #fitfam #fitnessaddict
p r o t e i n 🥞 p a n c a k e s . What you need: •1/3 cup of oats •1 scoop of @awesomesupps Vanilla Whey •2 eggs •1 banana •1/3 cup milk •1 tsp Baking powder •Greek yoghurt •Fresh berries . What you need to do: 🥞Blend the protein, oats and baking powder until a flour like texture. 🥞Add eggs, banana & milk then blend until smooth batter. 🥞Spray the pan with @frylighthq 1cal spray & cook pancakes until golden on each side. 🥞Top with Greek yoghurt and add any fruit of your choice. . Perfect for a weekend treat or post gym brunch 😍 . Use code SLATER05 for 5% discount at @awesomesupps . Healthy food doesn't have to be boring! For nutrition advice or meal plans, message me directly 👨🏻‍💻 . Join the Tribe 👨‍👩‍👧‍👦 . #tribetraining  #jointhetribe  #nutrition  #training  #lifestyle  #iifym  #flexibledieting  #carbcycling  #carbohydrate  #protein  #food  #foodie  #gym  #fitnessjourney  #fitfam  #photooftheday  #love  #foodstagram  #healthyfood  #healthyeating  #healthychoices  #weightloss  #weightlossjourney  #fatloss  #fatburn  #photooftheday  #love  #personaltraining  #pt  #onlinetrainer  #fitness  #fitfam  #fitnessaddict 
#preworkout protein pancake 😋

Whoop whoop morning off because I'm waiting for norscot to come and fix my coffee machine, so what do I do 🤔 get up early to smash my workout 😂

@musclemoosehq 🍫 white chocolate
@twochicksproducts egg whites 🐣
@fage_uk Greek yogurt 🍥
@sweetfreedomuk 🍫chocolate shot 
Raspberries 
@hognutsbutters🍫 the glory peanut butter 
You can find the full recipe on my blog the link is in my bio 😁
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#protein #fitfood #fitthemacros #flexibledieting #ifitfitsyourmacros #iifym #iifymgirls #foodporn #foodstagram #fitfuel #instafitfam #instafitness #fitnessfood #fitnessaddict #fitnessjourney #FitFam #ukfitfam #countingmacros #macrocounting #proteinfood #pancakes #proteinpancakes #trackingmacros #edrecovery #bingerecovery #fitfoodie #musclemousse #teammousse
#preworkout  protein pancake 😋 Whoop whoop morning off because I'm waiting for norscot to come and fix my coffee machine, so what do I do 🤔 get up early to smash my workout 😂 @musclemoosehq 🍫 white chocolate @twochicksproducts egg whites 🐣 @fage_uk Greek yogurt 🍥 @sweetfreedomuk 🍫chocolate shot Raspberries @hognutsbutters🍫 the glory peanut butter You can find the full recipe on my blog the link is in my bio 😁 ______________________________________ #protein  #fitfood  #fitthemacros  #flexibledieting  #ifitfitsyourmacros  #iifym  #iifymgirls  #foodporn  #foodstagram  #fitfuel  #instafitfam  #instafitness  #fitnessfood  #fitnessaddict  #fitnessjourney  #FitFam  #ukfitfam  #countingmacros  #macrocounting  #proteinfood  #pancakes  #proteinpancakes  #trackingmacros  #edrecovery  #bingerecovery  #fitfoodie  #musclemousse  #teammousse